Why treadmill running feels so hard–and how to make it smoother
There are three main factors that make treadmill running more challenging than it needs to be
If treadmill sessions feel awkward, choppy or just outright hard compared to outdoor runs at the same pace, it’s rarely a fitness issue–though it’s easy to beat yourself up over it. More often than not, the problem is boredom: running in place simply isn’t a very riveting experience. The struggle can also stem from a lack of airflow, or even the treadmill itself.
Here’s how to make the treadmill feel noticeably smoother.
Distract yourself
It’s no secret that running in the same spot, through the same environment, for 30-plus minutes straight can be boring–and it’s surprising how much being outside can make a run fly by. But with unpredictable, slippery winter conditions, outdoor runs aren’t always realistic.
On the treadmill, listening to your favourite pump-up music or watching a show are reliable distractions to pass the time. One underrated option is listening to a podcast or your audiobook. Better yet, save a specific podcast or audiobook only for treadmill runs (kind of like watching a show with someone else), so you actually look forward to stepping on the belt.
Breaking up the run into intervals can also help; pace changes add variety and keep your mind engaged.
The best treadmill workout (2 minutes between sets):
Set 1: 5 x 2 minutes with 1 minute easy.
Set 2: 5 x 1 minute with 30 seconds easy.
Set 3: 3-2-1-2-1-2-3 minutes with 1 minute easy.
Set 4: 10 x 30 seconds with 30 seconds easy.
If you really want to spice things up, try a self-powered curved treadmill at your local gym—challenging your balance and pacing can be the distraction you didn’t know you needed.
Add some airflow
You don’t realize how much the wind on your face cools you down until you hop on a treadmill and start overheating.
Easy fixes include opening a window or aiming a strong fan directly at yourself. You can also move your treadmill into a more open space instead of a tight corner. Even better: if you have a garage, place your treadmill there with the door open so you still get fresh, cool air.
If you’re still feeling too hot, keep cold water nearby and have a wet towel ready to wipe yourself down. But remember–it’s OK to take breaks.
Consider treadmill quality
If the run still doesn’t feel smooth, it might not have anything to do with you. Belt size, cushioning and frame sturdiness all dramatically affect how a treadmill feels and how enjoyable your run is.
A well-maintained, high-quality treadmill can make a significant difference, whether you find one at your local gym, invest in your own or borrow a friend’s.
